Komabe, mu mphamvu yanu yokweza mabere anu, apangitseni mawonekedwe akuluakulu, apatseni mawonekedwe okongola kwambiri. Kuti muchite izi, muyenera kumanga pectorals. Kuwonjezera minofu ya minofu ikhoza kukhala machitidwe odzichepetsa amene amayi aliwonse angakhoze kuchita pakhomo nthawi zonse.
№1. Imani pafupi ndi khoma kapena mukhale pampando ndi mzere wowongoka. Kuthamanga kunkayenera kuponyedwa pamtunda, popanda kuti minofu ya kumbuyo, osati chifuwa, idzagwiritsidwa ntchito. Gwiritsani manjawo pambali pa chifuwa. Manja a Nadavlivaytena ali ndi mphamvu kwambiri moti minofu ya pectoral imakhala yovuta kwambiri. Pezani ku 10 ndipo yesani dzanja lanu patsogolo. Kachiwiri yesani manja anu ndikuwerengera 10ti.nanso - pamene muli ndi manja okwanira. Pambuyo pake, sungani manja anu, gwedezani manja ndi maulendo awiri, bwerezani zochitikazo.
№2. Imani pakhomo, mutsike mu jamb ndi manja anu. Nadavlivaytena cant 1minutu. Kenaka muweramitse pang'ono pakhomo, kotero kuti katundu pa pectorals awonjezere ndikukankhira kwa mphindi imodzi yokha.
№3. Chitani zofanana zofanana pafupi ndi khoma. Yesani kufalitsa khoma. Musagwedezeke mopitirira malire, mwinamwake mtengo wochulukitsa udzakhala kumbuyo, osati minofu ya chifuwa. Pali njira zitatu zokwanira, aliyense kwa mphindi ziwiri.
№4. Ikani pansi, kuyika zonyamulira mmanja mwanu. Ikani makapu panthawi imodzimodzi ndi manja onse, mozama pamwamba, pamene mukuphwanya chifuwa. Kulemera kwa mabomba akuyenera kusankhidwa kotero kuti makina osindikizira asanu ndi awiri kapena asanu ndi atatu aperekedwa movutikira. Ganizirani pa njira zitatu mpaka maulendo asanu ndi atatu.
№5. Tengani zopusa m'manja onse ndi kuyima molunjika. Pang'onopang'ono, kuchokera ku mchiuno, pang'onopang'ono, ndi manja otambasula, mumakweza zitsulozo pamtunda - pachifuwa cha chifuwa. Khalani wolemera ndipo pang'onopang'ono muchepetse. Dzanja lamanja - kumanzere, kumanja, kumanzere. Pangani maulendo atatu a kubwereza kasanu ndi kamodzi.
№6. Khalani ndi nsana wanu molunjika pa mpando. Mu manja awo - osasintha. Akhale nawo patsogolo pa chifuwa chanu. Lumikizani nsalu, muzikanikizira kumbali. Nthawi zisanu ndi zitatu, tambasula mikono ndi ziphuphu: musagwedeze mbali zanu kumbali! Mu njira yotsatila, kwezani manja ndi ziphuphu, "kuvulaza" zidutswa za thunthu-mikono iyenera kuigwedezeka pamlingo woyenera. Njira ziwiri za manja osudzulana 12. Kuchita masewera olimbitsa thupi kumawathandiza kutambasula minofu ndikupatsa mawere mawonekedwe okongola kwambiri.
№7. Zosakaniza kuchokera pansi - zosavuta kwambiri, pamene zochitika zolimbitsa thupi zowonjezera mawere. Chikhalidwe chofunikira - kukakamiza kangapo sikukwanira. Njira yabwino kwambiri ndi 20 kukakamizidwa pa njira. Ngati awiri oyamba-kukakamizidwa ndi malingaliro osatheka, musataye ntchitoyi. Pangani osakaniza 1 pafupipafupi, koma kuti tsiku limodzi muli 20 kukakamiza.
№8. Bwererani ku mpando ndikuyika manja anu mmenemo. Tsitsani miyendo yanu kutsogolo pa ngodya ya madigiri 35-45. Chitani izi potsitsimula: njira zitatu ndi maulendo 7-8.
№9. Kumapeto kwa zochitikazo, onetsetsani kuti mutambasula kuti mufooketse minofu. Ndizothandiza kuti mupumule pa khoma ndi manja ndikuimirira mphindi zingapo. Kapena mwakachetechete muyime ndi zitsimpho mu manja otsika.
Zochita zosavuta izi, patatha mwezi wokhala ndi zozoloŵezi zozoloŵera, zidzakupatsani mphamvu yowonjezera maere ndi kulimbitsa chingwe chomwe chimaphimba mabere kumbali zonse. Pambuyo pa mwezi wophunzira, palibe masewera omwe angaponyedwe. Zotsatirazi ziyenera kukhazikitsidwa kosatha, ndipo ndi bwino kuchita izi ku masewera olimbitsa thupi moyang'aniridwa ndi aphunzitsi.